LIBRARY OF CONGRESS. 

S|a{t. inpijrigi^i '^n. 



UNITED STATES OF AMERICA 




MUSCLE, BEAUTY, AND HEALTH 



HOW THEY MAY BE OBTAINED IN THE 
HOME AND SCHOOL. 



\ BOOK OF PRPCJIL GYMNjlSIIGS 



BY 



1 



Chas. Eldred Sheltgn, A. M. 

Director of Physical Training in Western Normal College, Shenandoah, Iowa, 




CHICAGO: 
A. Flanagan, Publisher. 

1890. 



/ ^ 



.-Vi, 



COPYRIGHT 1890; 
BY 

A. FLANAGAN. 



V. 



DEDICATION 



O THE TEACHERS of Clinton, Linn, and 
Marsliall Counties, Iowa, and WMteside 
County, Illinois, who liave so earnestly 
and heartily supported the author in 
his efforts for the Muscle, Beauty , and 
Health of the young, the following 
chapters are respectfully dedicated. 



CHAPTEK I. 

INTKODIJCTORY. 

Did you ever have a boy say to yoti, "Just feel 
my muscle?" And have you noticed the pride 
with which the embryo citizen would draw up his 
forearm, causing the swelling of his biceps, that 
gives him so much satisfaction? Have you noticed 
how happy is the little lady who has acquired the 
difficult accomplishment of jumping the rope with 
ease and grace? And have you known and felt the 
satisfaction of having the little ones around you 
free from complaint, erect in bearing, cheerful and 
light-hearted, strong enough to never weary with 
childhood's sports and duties? 

If you have noticed these things, have you not 
thought that perhaps the pride in the display of 
muscle in the one case, the delight in ease and free- 
dom of motion in the other, might be utilized to 
give these boys and girls continual pleasure, and us 
constant satisfaction? That any teacher or parent 
by utilizing these tendencies of youth might feel 
that the physical organizations given them in trust 
are being steadily developed in muscle, beauty and 
health? 



6 MUSCLE, BEAUTY, AND HEALTH. 

We all know that childhood is the period of phys- 
ical growth. The healthy adults ordinarily simj)ly 
hold their own physically, and do not materially 
change in general form, or in weight. Whereas, 
children and those little past maturity may not 
only completely overcome inherited physical pe- 
culiarities and make themselves better shaped and 
better organized than were their parents, but they 
may by bad habit and neglect so degenerate that 
the children of the . strongest and most robust par- 
ents may become diseased and crochety weaklings. 
Indeed, the ^^hysical as well as the mental and 
moral manhood is made or marred entirely by the 
habits and surroundings of childliood. 

The fact that the young may be made greatly bet- 
ter or worse by training is illustrated day after day 
upon the race track and stock farm; animals are 
made strong or weak, slow or fast, heav}^ or slender, 
largely by their training, and the trainer will modify 
his subject almost at will. |We, physically, are but 
animals, and all that can be accomplished in the 
successful training of unreasoning "beasts can be 
augmented in the education of the intelligent hu- 
man animals. 'Roy is this a question longer open 
to dispute, for the testimony of years goes to show 
that boys and girls can be made almost perfect 
specimens of humanity by judicious training. 

We have already too long confined the attention 
of home and school to mind, manners and morals. 



A BOOK OF PRACTICAL GYMNASTICS. 7 

The time has arrived when both parents and teach- 
ers must realize that the sound mind is nought with- 
out the sound body. Of what use to you or your 
children will be the most cultured mind, if the body 
is not strong enough or healthy enough to stand the 
strain of mental work. If, as children, we had all 
of us received such training as would have made us 
strong physically, we would now be able, by regular 
attention to our exercise, to do any amount of men- 
tal work our business might demand. Physical 
development is the foundation, mental and moral 
the superstructure; if, then, the foundation is defect- 
ive, for what permanency can we look in the super- 
structure? 

This idea of the necessity of attention to the phys- 
ical man for the highest usefulness of the higher 
powers is no new idea. The ancient Greeks are 
said to have reached the highest point of culture 
ever obtained by unaided humanity. With them 
the cultivation of the body was as much a part of 
the regular education as was the study of their lan- 
guage. Gymnastics continued to be a regular part 
of every system of education down to the middle 
ages. And who can deny that the products of that 
period were an honor to the race and history. It 
gave us such warriors as Leonidas; such poets as 
Homer; statesmen like Pericles; orators like De- 
mosthenes, and philosophers like Socrates. A com- 
mon occurrence was for the same man to carry off 



b MUSCLE, BEAlTY, AXD HEALTH. 

prizes in athletics and literature. Art, poetry, and 
language reached a high state. The literature of 
that time has come to us as of sufficient value to oc- 
cupy the attention of the student of all modern 
nations. 

In the time known to history as the dark ages, the 
physical came to be almost the sole subject of study 
of the ruling classes. Literature and kindred studies 
were looked upon with the greatest disfavor by all, 
and war and athletics were considered the only pur- 
suits worthy of the attention of a gentleman. In 
recent times the pendulum has swung to the oppo- 
site extreme, and for several centuries physical cult- 
ure was entirely neglected; athletics of all kinds 
were disregarded by the schools ; mental culture was 
looked upon as the only thing needful, physical cul- 
ture brutal. For a time, no doubt, oscillations from 
physical to mental training will continue, and then 
we will settle down to the golden mean of giving 
each part of our triune organization its appropriate 
discipline. 

In the meantime, what can be done at home and 
in school to secure muscle, beauty, and health for 
our children? We must first understand that we, 
at school, must be content for the time to work un- 
der some disadvantages. The pendulum has not yet 
swung far enough in our direction for those of us 
who favor muscular development to have everything 
as we want it. But I believe the time will come 



A EOOK OP PRACTICAL GYMNASTICS. 9 

when every progressive school will be supplied with 
such apparatus and space necessary to use it. Until 
that time we will be encumbered wdth desks close 
together, no apparatus, and many times a popular 
sentiment against the work. But with the teacher, 
as with a character in one of Eeade's novels, " Diffi- 
culties are things to be overcome," and all of these 
may be. We purpose in the succeeding chapters to 
give you ways of overcoming the first and second; as 
to the last, it always exists and must always be fairly 
met. Half the time the teacher must do the chil- 
dren good against the will of the parents; but after 
it is done and the benefit received, then many times 
the unwilling commendation comes. So in this line 
of getting pupils to be muscular, beautiful, and 
healthy, you will now often find opposition from 
those who should be most interested, and if such is 
the case, follow the Savior's admonition to " Be w^ise 
as serpents but harmless as doves," and do them all 
the good you can in spite of themselves. If they 
object to having regular daily exercises, give the 
pupils all the help you can on the play ground and 
out of school. Tell them how to walk, how to sit, 
give them breathing exercises, chest expanding 
work ; teach them plays and feats that will tend to 
make them strong and graceful. Give special at- 
tention to the girls. Get them, if you can, to wear 
their clothing so that their body and limbs may be 
free to move untrammeled by stays,' tight dress 



10 MUSCLE, BEAUTY, AND HEALTH. 

waists, or binding sleeves. Remember that our 
girls are made by society physically imperfect. So, 
if possible, give them such physical culture work as 
will make them strong before society gets her fetters 
upon them, and forbids their further development 
as being unladylike. 

But, while the boys do not need as close attention 
as the girls, they need much. To be sure, their 
plays and work are athletic and far better than those 
of the girls for physical development. But no kind 
of work or play will take the place of regular and 
systematic exercises. Every kind of labor exercises 
vigorously some particular sets of muscles and neg- 
lects the others; this will give what we might call 
a one-sided development. It will also give pecul- 
iarities of gait and motion that will be, in nine cases 
out of ten, awkward. The overcoming of these pe- 
culiarities and bringing about uniform development 
can be only by systematic exercises. So boys need 
the work as well as girls. 

The succeeding chapters will endeavor to give 
work in the following lines: Fkee gymnastic exer- 
cises, without apparatus, which tend to give health 
and strength ; how to walk, sit, etc. Exercises with 

SHORT WANDS, BEAN-BAO DRILLS, DUMB-BELL EXER- 
CISES. All of this work will be adapted to the 
school room with desks, or can be used at home. 
Then will follow a brief series of long avand and 
Indian clitb movements that can be used at the 



A BOOK OF TRACTICAL GYMNASTICS. 11 

discretion of older people. But let no one think 
that this is to be a treatise on gymnastics to take 
the place of complete work in any of the branches. 
During the last two years I have had very many 
requests to publish a book containing simple work 
suitable for the school room, which demands these 
chapters are intended to satisfy. If they will en- 
able teachers to give better work to their pupils or 
make their schools more attractive, they will accom- 
plish their purpose. 



CHAPTEE II. 

BREATHING. 

Without -pure blood no muscular action can be 
of great benefit. The blood is purified by the lungs 
supjDlying it continually with pure air in sufticient 
quantities. No great amount of muscle, beauty, or 
health can be acquired without proper breathing 
and strong lungs. To this end it is all important 
that we should begin early to notice our habits of res- 
piration, and take such daily exercise as will enable 
us to correct our faults and strengthen our lung 
power. For this purpose we give the following: 

Cautions. — Always take the air into the lungs 
through the nostrils. The mouth is not an organ 
of respiration. It is for taking food into the 
system, not air. Air admitted through the mouth 
comes too directly into the lungs. By entering 
through the finer passages of the nose, the impuri- 
ties are removed and in winter the temperature is 
raised, so that no harm is done to the lungs. 

Breathe deeply, pressing the abdominal muscles 
forward. The air is changed by the muscular action 
of respiration only in the larger tubes. The more 
fully this change is made the purer the blood, and 
the stronger will be the lung power. 

Do not hold the shoulders and neck forward and 
down. Either of these faults will diminish the 



A BOOK OF PISACTICAL GYMNASTICS. 13 

capacity of the cLest and so admit of less change of 
air. Such improper positions become habitual if 
not noticed and corrected, and injure both health 
and beauty. Hold the shoulders and neck well 
back. 

Exercises. — 1. Lie flat on the back on the floor or 
on a couch without a pillow and with the hands at 
the sides ; inhale and exhale slowly and deeply. 

2. Stand erect, shoulders and neck well back, 
hands hanging loosely at the sides. Inhale slowly 
and deeply, at the same time raising the arms, with 
elbows unbent, high above the head. Exhale slowly, 
allowing the hands to descend gradually as the lungs 
are exhausted. Eepeat. 

3. Inhale until the lungs are filled to their ut- 
most capacity, throwing the shoulders well back; 
hold the lungs inflated, first for a quarter of a min- 
ute. Allow the air to escape slowly, resuming the 
natural involuntary breathing. As it is found easy 
to retain the breath fortius time, gradually lengthen 
the period. Retain the position by pressing out 
the abdominal muscles, not feeling any strain in the 
throat. Never continue the exercise until dizziness 
ensues. 

4. Inhale as before ; force the air into the cheeks, 
closing the nasal passages. Hold the lungs filled 
in this way for a time, then allow the breath to 
escape slowly between the lij^s. 

5. Fill the chest to the utmost, then blow until 



14 MUSCLE, BEAUTY, AND HEALTH. 

the lungs are completely exhausted. Hold them so 
a few seconds, then slowly fill to the utmost and 
repeat. 

6. Place a tape line aroimd the chest jnst below 
the arms. Blow, and bring forward the shoulders 
until the chest is as small as possible. Notice on 
the tape line the circumference, then exj)and to the 
utmost. See how much the measure increases. 
You will be surj^rised how you can increase your 
chest measure by practising these exercises faith- 
fully for a few weeks. 

In all the above work, inhale through the nose, 
Never take breathing exercises long at a time. Re- 
peating any one of the above, two or three times, 
will be found sufficient; and, continuing longer, 
might produce unpleasant results. All gymnastic 
work should begin with hreathing exercises. 

HOW SHALL WE SIT? 

The answer to the above question is of no small 
importance. For children in school, and men of 
sedentary lives, sit for a large part of the time; the 
majority of the habits then, that mar the beauty and 
injure the health are contracted from imj)roper ways 
of sitting. Parents at home and teachers in school 
should keep a close eye on children, and call atten- 
tion to improper positions and see to it that they 
are corrected. A few general principles may be 
given as to how to sit. Then pages could be writ- 
ten on how not to sit. We will go at tlie subject in 



A BOOK OF PRACTICAL GYMNASTICS. 15 

a positive way first, then point out a few common 
faults. 

Sit well back in the chair. Keep the spine 
straight. Hold the shoulders the same height and 
well back. Keep the feet in front of the seat; if 
you do not the tendency will be to lean forward. 

Do not sit with one arm or side always toward 
the desk or table when writing. This habit will 
tend to a permanent twist of the spine and may pro- 
duce curvature. Do not sit far down in the chair, 
it will surely make you stooped, contract your 
chest, and if you have any tendency to lung dis- 
ease, trouble in this line may be hastened. Do not 
lean down over your desk when writing. It will 
have the same effect as sitting low down in the 
chair. Putting the feet under the seat will make 
you lean forward. 

HOW SHALL WE WALK? 

Walking is a sort of universal exercise; every 
one must walk. As far as it goes it is very well, 
and is far better than nothing, but it will by no 
means take the place of arm or body exercise. 
Walking, at the age of three or four, becomes en- 
tirely involuntary, and is not controlled by the mind 
at all. The most valuable exercise is that which, 
while using muscle, calls at the same time, for vig- 
orous mental action. A writer in a recent Pojmlar 
Science Monthly has said, that for tliis reason tlie 
arm user is a higlier animal tlian tlio vralker. A 



16 MUSCLE, BEAUTY, AND HEALTH. 

man's legs simply cany him to his work, his hands 
and arms do the work. So that, while walking is 
valuable exercise and should by no means be 
neglected, its value as either a mental or physical 
drill falls far below hand and arm work or move- 
ments of the lower extremities that call for a con- 
scious effort. 

Walking, to be of the most benefit, should be in 
the open air. The more vigorous exercise we take 
out of doors, inhaling through the nostrils, the bet- 
ter it will be for us. The walk should also be a 
steady, brisk movement, with some definite aim in 
view\ Sauntering listlessly is but little better than 
lying on a couch at home. " Carry the head erect, 
expand the chest, throw back the shoulders, drink 
in the pure air (through the nostrils), and move 
briskly enough to secure the end. Let the eye turn 
from one object to another, and not fixed on the 
ground in contemplation ; stop at times and sit on a 
rock or the fence, both for rest and the enjoyment 
of the scenery, and let not the pleasure be turned to 
weariness by any overstraining for the name and 
fame of a fast walker." The above quotation from 
Fowler & De Puy's Home and Healthy gives an 
excellent description of a health-giving ramble. 
The walk should be in loose, untrammeled clothing, 
and whenever it can be, with nothing in the hands 
unless it be a stout walking stick that may be swung 
at will in first one hand and then the other. The 



A BOOK OF PRACTICAL GYMNASTICS. 17 

more rolling the territory over wliich the walking 
is done, the better. Cultivate the habit of pressing 
with the toe as the foot leaves the ground. Use the 
toes as much as possible and the heels as little as 
may be. It is the "ker-chug" with which the heel 
strikes the floor that distinguishes the w^alk of the 
boor from the man of grace. It is the strength of 
the calf cultivated by use of the toes in strong walk- 
ing that gives the most elastic gait. 

Those in charge of children should notice how 
they walk and correct their faults. Call to the boys 
or girls who walk with a stoop, in the language of 
Swap, the Yankee, "Straighten up." Call to them 
until they do "brace up." See that they turn out 
their toes ; that they use their heels little and toes 
much. 

W^HEN SHALL WE EXERCISE? 

Do not exercise vigorously either immediately 
before or after meal time. Slight movement will 
do no hurt, but violent motion of any kind will pre- 
vent the proper digestion of the food. At home, 
when the temperature of the room will permit, the 
best times for exercise are upon rising in the morn- 
ing and shortly before retiring for the night. When 
the body is untrammeled by clothing is the best 
time for all movements, but especially for breathing 
and chest expanding work. For persons in ordinary 
health a short walk before breakfast is very useful, 
but for those of delicate constitution, it would be 
harmful. 



18 MUSCLE, BEAUTY, AND HEALTH. 

At school, the middle of either session is the best 
time for gymnastic work of any kind. As an open- 
ing or closing exercise it is vahiable of conrse, but 
as a sort of intermission, it rests the mind and puts 
it in good condition for more study. 

DAILY EXERCISE. 

To be of any great value, exercise must be taken 
regularly and systematically. Daily work is of 
course the best, and each person should, by all 
means, have some time each day for individual cult- 
ure. Breathing exercise should begin the w^ork ; 
movements to exercise vigorously the different 
parts of the body should then be chosen from the 
work given in the following chapters. Choose this 
work so that the different muscles will be developed 
harmoniously. If you find upon examination one 
arm or one leg is stronger than the other, choose 
those exercises that will bring it up to the other in 
strength, then use both as nearly alike as possible. 
For one-sided develo;^ment will give weaker organs 
on one side and a consequent tendency to disease. 
If you have a tendency to narrow-chestedness, prac- 
tice those movements expanding the chest and 
using the muscles about the shoulders. If your 
digestive organs are out of order, take the drills that 
bring into active play the abdominal and waist 
muscles. 

In school, of course, this work cannot be made 
individual, but the recitation will be concert work. 



A BOOK OP PRACTICAL GYMNASTICS. 19 

But if the teacher will find out the needs of the 
pupils at recesses or noons and then prescribe work 
for each one to take at home, great good may be 
done the little folks. If possible, schools should 
give some time each day to regular gymnastic work. 
Five minutes daily is better than ten minutes on 
alternate days. Have all the work done vigorously 
and promptly: Don't let any of the class lag and 
be spiritless in their work; animation is one of the 
best parts of the exercise. 

DonH Overdo. — Seldom take an exercise as many 
times as you possibly can. Seldom use very heavy 
weights. It is as bad to take too much exercise as 
it is to take none. 



CHAPTER ni. 

EXEKCISES WITHOUT SPECIAL APPARATUS. 

The following work is given, not with the idea of 
supplying work to be taken to music, but simply 
free gymnastics, suitable for home or school as 
health-giving exercise, not as ornamental drills. 
Whenever the weather will permit take your exer- 
cise either out doors or with open windows. Be 
sure the room is well ventilated during the gymnas- 
tic period. Much of this work caiinot be taken in 
the school-room, as there is lack of room, and the 
work is partly unsuited to mixed classes. But those 
that your good sense tells you are right, take. The 
others may be described to the little ones, and may 
be taken on the play ground or home. 

1. Exercises for the Biceps, — Any drawing of 
the forearm up to the arm exercises this muscle, as 
you may see by grasping the arm midway between 
the shoulder and the elbow, then, drawing up the 
forearm, you can feel the swelling of this muscle 
as it acts. 

2. Take some weight in each hand, as a flat-iron, 
two or three books, a bag of shot, a car-coupling 
link, or anything of the kind. Keeping the arm at 
the side, draw the forearm up so that the hands 
and weights are at the shoulder. Repeat ten or 
twenty times according to the weight. Have equal 



A BOOK OF PBACTICAL aYMNASTICS. 21 

weights in each hand. Stand with the heels to- 
gether, the toes apart, the knees unbent. Don't use 
in any of these exercises so heavy a weight that the 
body must be swayed. 

3. Standing behind an ordinary straight-backed 
chair, grasp it, one hand holding each side of its 
back near the top. Keeping the back of the chair 
in line with the forearm, raise the chair by bending 
the elbow, arms at the sides, until the seat is over 
the head, legs pointing up. Lower slowly to the 
floor. 

i. Screw into the top door-jamb or some over- 
head beam, two strong screw-hooks about two feet 
apart. Suspend from these by means of cords 
strong enough to bear your weight about two and 
one-half feet of a pitchfork or rake handle. It 
should be just high enough that it can be grasped 
firmly by standing on the tip-toes. If preferred, 
the bar may be long enough to extend clear across 
the door and let into cleats nailed on the side jambs. 
Standing on a chair, grasp the bar in both 
hands and hold it against the chest as high as the 
shoulders. Take the feet off the chair and hold the 
body up by the hands for a few seconds. Then 
lower slowly to the floor. Kepeat until you begin 
to feel tired. 

5. Standing under the bar described above, pull 
yourself up by the arms until you can place your 
chin over the bar. Repeat until you are tired. 



22 MUSCLE, BEAUTY, AND HEALTH. 

Tills '' chinning up " boys can generally do easily. 
Those who cannot shonld practice the exercises sug- 
gested in Sections 2, 3 and 4 vigorously, day after 
day, until they find themselves in the course of a 
few weeks able to ''chin up." 

6. Baclv-avm TF6>?'1'.— The office of the triceps 
muscle, the one on the other side of the arm from 
the one described in Section 1, is to straighten the 
arm after it has been bent by its opposing biceps. 
Lay the back of the right arm in the palm of the 
left hand. As \ow straighten the arm after bend- 
ing you can feel this muscle swell in action. 

7. Take in each hand some weight; hold the 
weights just above the shouklers, and stand with 
heels together, toes apart. Straighten the arms up, 
raising the weights as high as-possible; lower slowly, 
and repeat until you are weary. Don't bend the 
knees in this exercise; keep the back as straight as 
you can. 

Note. — Convenient weights for such exei'cises as 
the above are sacks nearly filled with corn. For 
girls they should contain two quarts for beginning 
exercises; for boys and women a gallon; and for 
men nearly two gallons. These weights will cost 
only a trifle and will answer the purpose of a more 
expensive pair of dumb-bells. 

8. Lie face down upon the floor with the hands 
by the shoulders, as in the Fig. 1. Keeping the 
body stiff, push up to the full length of the arms, 



A BOOK OP PRACTICAL GYMNASTICS. 



23 



the toes and hands being the only parts touching. 
Repeat as many times as you can without fatigue. 




Fig. 1. 

9. Place two chairs back to back about two feet 
apart. Take hold of the tops of the backs as in 

Fig. 2, and, touching the toes, 
keeping the body stiff above the 
knees, lower it until the shoulders 
are between the hands ; then push 
up, using the toes as little as pos- 
sible, until the arms are straight. 
Kepeat. [Hereafter when we use 
the word rejpeat^ it will be under- 
stood to mean as many times as 
you can without serious fatigue. 

Yery seldom take an exercise until you cannot 

repeat it.] 

10, Taking hold of the chairs as above, draw up 
the feet supporting the weight upon the hands. 
Keeping the feet up, lower the body as much as 
possible without touching the knees ; then push up 
until the arms are straight, the body supported on 
the backs of the chair by the hands. This maneuver 




Fig. 2. 



24 



MUSCLE, BEAUTY, AND HEALTH. 



is called "the dip," and is the most difficult of the 
simple back-arm exercises. Work away patiently 
at the previous movements, and you will soon be 
able to do the dip. 

11. The Forearm. — The muscles located on the 
forearm are those that control the motions of the 
hand ; that bend and straighten the fingers, move 
the wrist back and forth, etc. Wliatever, then, 
tends to make the grip or wrist stronger, makes 
larger and more shapely the forearm. 

12. Extend the arms horizontally to either side 
with the palms up and the hands open as wide as 
possible. Shut tight and open wide for twenty 
times. This you will find to tire your hands very 
much, and vigorously exercise the forearm. 

13. With the arms in the same position, but the 
fists closed, move the wrists vigorously in every 
direction while you count forty slowly. 

, 14. A simple grip machine, which any school boy 
can make in a few minutes and 
j // ]// gCvT^ any mechanic can improve upon, 
"is illustrated in the accompany- 
ing cut. Take two pieces of 
inch-board eio^hteen inches lone:. 
Whittle one of them into the 
shape of 'No. 1 in the cut, Iraving 
a notch cut around it on all sides, 
but the straight one at A, with a 
hand-hold of about four inches 




A BOOK OF PRACTICAL GYMNASTICS. 35 

above the notch, and a slender arm about fourteen 
inches long below. 'No. 2 is the same, except that 
the hand-hold is made to bend away from the 
straight side. Tie the straight sides together with 
a stout cord around the notch A. Around the 
lower end of the long arm, as B, wrap tightly a rub- 
ber band, such as can be bought for a cent at any 
drug store. When now the handles are taken in 
the hands and pressed together repeatedly, the grip 
will be exercised as violently as you may wish. 

15. The Bhoulder. — The exercise of the muscles 
about the shoulder is of great importance from the 
fact that as these are developed or neglected in 
childhood, so the chest is large or small, the lungs 
powerful or weak. The naturally narrow-chested 
child may have his lung power greatly increased by 
faithful attention to the culture of the shoulder 
muscles; while stooped or round shoulders are 
practically impossible if these muscles are uni- 
formly exercised. There are three sets of these 
muscles producing motion in as many directions. 
In front and on the upper part of the chest are the 
ones we shall call simply the jpectoral. Their con- 
traction brings forward the shoulders or draws the 
arms to the front. On top is the fleshy triangle 
called the deltoid. It raises the shoulders or lifts 
the arm from the side. On the back, the pectoral 
muscles are opposed by those we shall name the 
dorsal muscles, whose work is to draw back the 



28 



MUSCLE, BEAUTY, AKD HEALTH. 



t^hoiilders and arms. Tlie exercises given will bring 
all of these into play, and should be so taken as to 
exercise each set equally, unless one is found to be 
weak, when it should have special attention. 

16. Stand with heels together, toes apart, both 
knees unbent, hands hanging looselj at the sides. 
[Hereafter we will simply say stand 
in jposition^ when the above is 
wished.] Lift the shoulders as high 
as possible, then force them as 
low as you can. Repeat fifteen or 
twenty times. {^See cut.) Be sure to 
let the arms simply hang at the sides. 
Move the head as little as can be. 

IT. Standing in position, force the 
shoulders alternately forward and back 
Fig. 4. as far as possible. Hepeat as above. 

18. Take the position of Fig. 5, backs of the fists 
to the chest, thumbs down, elbows as 
high as the shoulders. ^Yithout 
straightening the arms at all, strike 
both elbows do^Ti and back as hard as 
you can. Try to touch the elbows be- 
hind the waist. Repeat. You prob- 
ably cannot make them meet at first, 
but you can come very near it in a 
short time with faithful practice. It 
is as good exercise if you can't touch 
them as if a'Ou do. 





A BOOK OF PEACTICAL GYMNASTICS. 



37 



19. From the same position, straighten the arms 
and strike both hands horizontally back from the 
shoulders, trying to strike the palms of the hands 
together. Recover the position and repeat. Keep 
hands and arms as high as the shoulders throughout 
the movement; in position, keep the elbows as high 
as the shoulders. 

20. With a weight in each hand lie flat on the 
back on the floor. Extend the arms at the sides. 
Without bending the elbows, bring up both hands 
and the weights, and touch them above the chest; 
lower slowlv to the floor. Repeat. 

21. Lying as above, extend the hands with the 
weights above the head on the floor. Without 
bending elbows raise the. weights to a vertical posi- 
tion, then lower until beside the hips. Return to 
position over the head and repeat. 

22. Standing in position, place the 

tij^s of the fingers in the arm-pits, 

v^^lT^iiT^ elbows as high as the shoulders. 

©H "^\P^ Straighten the arms down at the sides, 

hands open and backs out ; then sweep 

^ 1 the whole arm, unbent elbow, back of 

^ the hand up, to a vertical position 

I ' over the head. Recover the position 

of the Fig. 6 in reverse order. Make 

the motion from the position to the 

hicrhest point one continuous sweep. 

^'^- '- Repeat. 




28 



AIUSCLE, BEAUTY, AND HEALTH. 




23. Place the finger-tips in front 
of and against the shoulder-joints, 
elbows as high as the shoulders. 
(Fig. T.) Straighten the arms out 
in front, palms in, and sweep with 
unbent elbow, horizontally back as 
far as possible; recover position 
in reverse order. Repeat. Keep 
hands and elbows always as high 
as the shoulders. 



24. Hands on top of shoulders, 
elbows high. Straighten the hand 
up to the vertical, sweep down to the 
side and recover in reverse order. 
Kepeat. 

N. B. — All shoulder work is invalu- 
able for chest expanding. 

25. The Trunk and Waist. — These muscles are 
situated, as the heading indicates, upon and about 
the trunk. Their use is to bend the body forward 
or back, from side to side, to turn it from right to 
left or the reverse, and when all are of uniform 
strength to give that erect carriage that is one of the 
main beauties of mankind; or if not uniformly 
developed, give an awkwardness that is more homely 
than defect of facial beauty. 




A BOOK OF PRACTICAL GYMNASTICS. 



1 




Stand in position, place one thumb between 
the thumb and forefinger of the other 
hand, and with palms extended over the 
head as in the erect figure, keeping the 
head between the arms 
and the knees unbent, 
stoojD forward and try to 
touch the floor with the 
tips of the fingers. Rise 
to the erect position and 
Fig. 10. repeat. When the above 

can be easily accomplished, close the 
fists and touch the knuckles; then try 
to touch the palms of the hands. If 
still harder work is wanted, stand on a 
oook and touch the hands to the floor. 

27. Lie flat upon the back upon the floor, hands 
clasped behind the head. Without taking the feet 
from the floor or bending the knees, raise the body 
to the sitting posture, then let it back slowly to the 
floor. Repeat. 

28. Lying in the same position as above, with- 
out bending the knees or lifting the shoulders from 
the floor, raise the feet to a vertical position. Lower 
slowly and repeat. 

Note. — If the exercise of Sec- 27 cannot be done, 
have some one hold the feet or lay a weight on them. 
If Sec. 28 is too hard, hold a weight under the 
head. Before long these can be accomplished with- 



Fig. 9. 



30 MUSCLE, BEAUTY, AND HEALTH. 

out the help. If it is desired to make the work of 
Sees. 27 and 28 harder, hokl a weight in the hands 
under the head in the one and between the feet in 
tlie other. 

29. Stoop as in Fig. 10, take a weight in each 
hand or in both; rise erect without bending the 
knees. Kepeat. 

30. Without bending the knees or lifting either 
foot from the floor, sway the body to the right as 
far as possible, then to the left. Repeat. 

31. Standing in position, twist the body around 
to the right as far as possible, then to the left. 
Repeat. 

32. 2 he Thigh. The muscles of this part have 
for their purpose the bending or straightening of 
the leg. The muscles on the front extend the leg, 
those upon the back bend it. The one across the 
front crosses the legs, and so is called the tailor's 
muscle. 

33. Stand in position with arms folded. Sink as 
low as possible by bending knees and hips. Rise 
erect and repeat. 

34. Take the toe of the left foot in the hand, 
stoop and touch the left knee to the floor and rise 
erect without letting go of the toe. Do the same 
with the right foot. 



A BOOK OP PRACTICAL GYMNASTICS. 



31 




35. Stand in position with tlie arms folded. 
Hold the right leg out in 
front and sink as low as pos- 
sible (see Fig.), then rise 
without touching the right 
foot to the floor. Kepeat 
with the other foot. 

36. Standing in position, 

keep the thighs side by side, 

Fig. 11. the knees together, and raise 

first one foot and then the other, as high as possible 

by bending the knee. Repeat with each foot ten 

times. 

37. Stand with the feet about 20 inches apart. 
Without jumping, draw them together, sliding over 
the floor. This exercise is quite difficult, and will 
require much patient practice before it can be done 
easily. And in this place it might be said that in 
most exercises, the effort made to perform the act is 
as good exercise as one may take to acquire the 
necessary strength. 

The above exercises, of course, are not expected 
to bring into play all the muscles of the thigh. But 
to give illustrative work for some of the most 
important. 

38. The Calf. The all-important muscle of the 
lower leg is that which has, for the pupil, such an 
unpronouncable name; the one used as the im- 
portant muscle in walking and running, the gas- 



33 MUSCLE, BEAUTY, AND HEALTH. 

trochnemius. This muscle is the fleshy part of the 
calf, and its cultivation gives this part of the lower 
extremity its beauty and power. Its use is to lift 
the body and the toes, and impart the motion of the 
walk or run. The speed and ease of the gait is 
largely dependent upon this muscle, and it is the 
one that feels the main fatigue of a long stroll or 
run. 

39. Standing in position, rise on the tip-toes and 
sink slowly. Repeat. 

40. Without bending the knee, jump across the 
room and back on the toes. 

41. Hop across the room and back, first on the 
right foot, then on the left. 

42. Practice walking and running on the toes, and 
in walking form the habit of pressing with the toe 
as the foot leaves the floor or ground. Bicycle 
riding is also fine practice for these muscles. 

43. General Work. The above exercises should 
be combined daily into series of movements, bring- 
ing into play as many muscles as possible. Here is a 
suggestive series indicated by the number of the 
sections as far as possible : Breathing exercise !No. 2, 
three times ; Sec. 2, with two books as weights, ten 
times ; Sec. T, with same weight, ten times ; Sec. 12, 
fifteen times; Sees. 16 and IT, each ten times; Sec. 
26, ^Y<d times; Sec. 33, five times; Sec. 36, ten 
cimes; Sec. 39, fifteen times. By this series you 
will see the most important muscles of the body 



A BOOK OF PRACTICAL GYMNASTICS. 33 

have been exercised vigorously, and in a short time 
work has been done that will lead to uniform 
development. After practicing the above and ex- 
tending the number of times taken, until enough 
time is consumed, change to the more difficult exer- 
cises under each head. If you have found by trial 
that some particular muscles are weak, give them 
more work to do than the others, and they will be- 
come as strong as you wish. If you want to obtain 
the best results, jpractice daily. 



CHAPTER IV. 

SHORT WANDS. 

44. Of the various forms of apparatus suitable for 
use in the schoolroom, no one is perhaps more gener- 
ally practical than the short wand. It consists of a 
stick about seven-eighths of an inch in diameter 
and from two to two and one-half feet long. Seven- 
eighths round moulding or broomstick sawed into 
appropriate lengths will be just the thing. 

The wand exercises are measured, taken by num- 
bers in a certain order, and so can be taken to 
music. When the exercises are being prepared, 
pupils and teacher should form the habit of count- 
ing; then the series and movements, learned in or- 
der, may be readily put to music. The system of 
counting used is based upon eight as a unit. When 
the order is given, the leader counts eight for the 
movements in a given direction, then begins and 
counts eight for those in a new direction. The 
movement will be away from the starting position 
on the odd counts and back to it on the even. 

45. It is generally best, in order that no time 
may be lost, to let the command for the change of 
exercise take the place of the last count. Sup- 
pose the movement is from right to left, the first 
command would be: First movementSy right, 1, 
2, 3, 4, 5, 6, 7, left; 1, 2, 3, 4, 5, 6, 7, alternate; 



A BOOK OF PRACTICAL GYMNASTICS. 



35 



1, 2, 3, 



4, 5, 6, 7, both: 



1, 2, 3, 4, 5, 6, 7, 8. Here 



it will be seen the command for change of direction 
or order has taken the place of the eighth count. 
This modification carried all through the series pre- 
vents any break in the time when practicing for 
music. 

46. There are several varieties of taking the 
work. In general there are two opposing parts, 
such as right and left, up and down, front and back ; 
then moving from the starting j)Osition to the one 
of these, back on the even count and out in the oppo- 
site direction is the alternate; while swhigmg from. 
one extreme to the other without stopping, as from 
left to right, is called both. For each command 
there should be eight counts. 

47. Forming the Class. — Let the 
pupils stand in the aisles, so that 
when the hands hang by the sides they 
may be swung out either way into 
the opening between the desks with- 
out coming in contact with them. If 
the class is too large, half can do 
work briskly for five minutes, then 
the others, and so on. Pupils should 
be clear of the walls; little good can 
be done in the outside aisles. When 
ready for work, all should stand with 
heels together, toes apart, both 
knees unbent, body leaning a little 




36 



MUSCLE, BEAUTY, AND HEALTH. 



forward, head back, chin down, one end of the wand 
in the right hand, between the thnmb and forefinger 
and hekl by the side, the other end resting against 
the right shonlder ; keep both shoulders the same 
height. This is the position all should assume each 
time upon the call Attention, or Carry wands. 

48. The first maneuver is the 
salute. At the command. Class ^ 
salute; the wand is carried up 
V /li/f -s\ against the chest to the position 
'^'*" " '^ of Fig. 13. Holding the hand still 

against the front of the chest, 
make a circle with the other end 
of the wand and return to the 
side. In order that all may exe- 
cute this maneuver together, it is 
best to count four for it. On the 
first count carry the wand up to 
the front of the chest; second. 
Fig- 13. make the circle; third, carry the 

wand back to the shoulder, putting the top in place 
with the left hand; fourth, drop the left hand to 
the side. 

49. In the following work there are two parts to 
each command for change of position or movement. 
The part in italics is simply descriptive, arid no 
motion should be made until the part in small 
capitals has been said. This last should be spoken 
in a quick tone of command, and the change made 




A BOOK OF PRACTICAL GYMNASTICS. 



37 




as quickly as possible after it has been 
given. After the words of change 
position will follow a brief description 
of the movements, then the changes 
used. 

In these, the abreviations, R. for 
right, L. for left, U. for up, D. for 
down, F. for front, B. for back, Alt. 
for alternate (see Sec. 45), Bo. for both. 
Remember to use eight counts with 
each change (see Sec. 45). 

50. Firsts Position. — Let the wand 
drop over to the left into position of 
Fig. 14. 

51. First Movements, Right. — Without bending 
the elbows, 
swing the 
hands out to 
the right side 
until the R. 
hand is as 
high as the 
shoulder. Fig. 
15. R., L., 
Alt., Bo. 

52. Second 
Movements, 
Right- Swino" 





Fig-. 15. 



Fig. 16. 



the wand horizontally around behind the back. Fig. 



MUSCLE. BEAUTY. AXD HEALTH. 



16. Hold the bodv as still as iDossible. E.,L.. Alt., 
Bo. 

53. Third Movements, Eight. — Holdinor the 
right hand at the side, swing the left Jiand up to the 
right shoulder as in Fig. 17, then back to the start- 
ing point. E., L.. Alt. 

5i. Fourth 

Movements^ 

Eight. — On 

the first count 

swing the left 

hand to the 

right shoulder 

as above: on 

the second, 

swing the 

right arm out 

at the side, as 

in Fig. IS; on 
the third let the right arm drop at the side; and 
on the fourth the left hand returns to position. 
Eepeat during the remaining four counts. E., 
L., Alt. 

55. Se/jond, Pr>siTiox — Wand against the chest as 
hi^h as the shoulders. Fio:. 19. 

56. First Movements, Eight. — Strike the right 
hand down at the side to the position of Fig. 17; 
recover. E.. L.. Alt., Bo. 





Fig. 18. 



A BOOK OF PRACTICAL GYMNASTICS. 



39 





57. Second Move- 
ments^ Right. — Thrust 
the wand out horizontally 
at the side as in Fig. 18; 
recover. R., L., Alt., Bo. 
5 8 . Third Movements^ 
Right. — Straighten both 
arms out in front, with 
the wand vertical, the 
right hand up, Fig. 20 ; 
recover. When the com- 
Fiff. 19. mand left is given, the y\^. 20. 

left hand up and right down. R., L., Alt. 
59. Third, Position. — ^Extend the 
hands horizon- 
tally in front, as 
in Fig. 21. In 
each of the move- 
ments from this 
position, hold 
the arms perfect- 
ly straight. 

60. First 
Mo V em ent s, 
Do^\T^-. — Drop 
the arms to the 
position of Fig. 
14, and back to starting position. On the command, 
up, raise the arms to a vertical position, as in Fig. 
22. U., D., Alt., Bo. 





Fig. 21. 



Fig. 22. 



40 



MUSCLE, BEAUTY, AND HEALTH. 




61. Second MjvementSy Right. — 
Twisting the right hand down and the 
left hand up, roll the wand over until 
it is horizontal again, then recover. 
Cut 23. 

62. Fourth, Position. — Raise the 
arms to the vertical, as in Fig. 23. 

63. First Movements,^ Right. — 
Carry the right hand to the front, the 
left hand back until the wand points 
directly to the front. Recover. R., 

L., Alt., Bo. Fig. 23. 

64. Second Move- 
ments^ Front. — Bring 
down the wand to^ 
•touch the chest; leave' 
the elbows as high as 
possible, Fig. 24. At 
the conimand, Backy 
bring the wand down 
as low as possible be- 
hind the shoulders. 
Fig. 25, F., B. Alt., 
Bo. 
Fig. 24. 65. Third Move- Fig. 25. 

ments. Right. — Strike the right elbow down behind 
the back, the left arm going over the head. Fig. 26, 
R.L.Alt. Bo. 

%Q. Facings. Firsts Position. — Stand as in Fig. 





A BOOK OF PRACTICAL GYMNASTICS. 



41 



14. First Movements, Eight.— All the facings are 
made in the same way. The right foot is barely 
lifted clear of the floor, and the body turned on 
the left heel. In the first movements the body is 
faced one-quarter to right, the hands are thrown out 
to the right into the position of Fig. 27, with the 
right hand up. On the second count, face to the 
front again and bring the hands to position. E. L. 
Alt. 

67. Second 

Mo V erne fits, 

-Eight. Start 

a s above b y 

facing to the 

right and 

throwing out 

the hands. On 

the second 

count face to 

the right again 

and raise the 

hands to the Fig. 27. 

vertical over the head. This will face you in the 
opposite direction from the starting. On the third 
face to the left and bring the hands back to posi- 
tion of Fig. 27; on the fourth face to the left to 
first position. Eepeat for the remaining four counts. 
E. L., Alt. 





Fig. 26. 



42 



MUSCLE, BEAUTY, AND HEALTH. 




Fig. 28. 



68. Third Movements^ Eight. — Face to the 
right four counts, carying the 
hands up on the first two and 
down on the third and fourth; 
then face to the left in reverse 
order. K. L. 

69. Charges^ Position. — 
The position for these move- 
ments is the same as the start- 
ing one for the above (Fig. 14:). 

70. First Charges^ Right. 
^ — On this command step f or- 

'^ward with the right foot, 
hending the right hnee^ keep- 
ing the left leg perfectly straight, carry the body 
forward over the foot ; at the same time swing both 
hands up and over the head until 
the wand is behind the back. Fig. 
28. Eecover. R., L., Alt. 

71. Second Charges, Right. — 
Stand sidewise in the aisle. Step 
off to the right and a little front, 
bending the right knee, holding the 
other stiff; at the same time swing 
the left hand over the head and 
hold the right hand against the 
chest, so that the wand will be ver- 
tical. Fig. 29. R., L., Alt. 




A BOOK OF PRACTICAL GYMNASTICS. 



43 



Note. — Whenever it is desired to stop the exer- 
cises for a time, give the order, Rest. The pupils 
will then drop the hands to the first position, Fig. 
14, and stand at ease until called to the next move- 
ment. When you wish to close an exercise, give 
the order, Carry ^ Wands. The left hand will then 
carry the left end of the wand to the right shoulder 
and return to the side. The position of the carry 
wands is shown in Fig. 12. 

72. Combined Exercises. — These exercises in 
which the pupils work to- 
gether are very attractive gen- 
erally, and taken occasionally 
will help to give zest to the 
work. They may be taken in 
pairs as in the following sug- 
gestive exercises, or three or 
four may take them together. 
By noticing closely the fol- 
lowing scheme we think the 
exercises may be enlarged at 

Pi^ 30. will. When ready for work, 

command, Comhined Exercises, Right, Face; to 
places, MARCH. These changes will bring those pu- 
pils who are to take together, standing side by side 
along the aisle. See that the pairs or trios are far 
enough apart to take the various movements with- 
out comino^ in contact. 

73. First, Position. — Each will drop the wand 
over to the left, and the one standing to the left will 




44 



MUziCLE, BEAUTY, AND HEALTH. 



let the wand slip three or four inches through his 
hand, so that both can take hold of both wands with 
their " inside" hands. See Fig. 30. 
with these hands to keep the two wands in line 



Hold tight 



\v "/I 






74. 



Fig. 31. Fig. 32 

I^irst Movements^ Eight.— Bending the 

elbows and keeping the wands 

horizontal, swing the ]i.ands out 

'^ at the side as in Fig. 31. R., 

L., Alt., Bo. 

75. Second^ Position. — Fig. 
32. First Movements, Right. — 
Shoot both hands out at the side 
as in Fig. 31. R.,L., Alt., Bo. 

76. Third, Position. — Hands 
extended horizontally in front 
.^ as in Fig. 33. 
Fig. 33. First Movements, Down. — 

Drop the hands to the position of Fig. 30. At the 




A BOOK OF PKACTICAL GYMNASTICS. 



45 



command TJjp^ raise them to the position of Fig. 
34. D., XL, Alt., Bo. 

77. Fourth^ Position, Fig. Z^.— First Move- 
ments y Front. — Bring the hands down to the chest 
in front and return. At the command, Back, 





Fig. 34. Fig. 35. 

bring the wands down to the shoulders behind. 
F., B., Alt., Bo. 

78. Charges, Position. — The same as Fig. 30. 
RiOHT, charge forward as directed in Sec. 70, 

throwing the wands over the head as in Fig. 35. 
R,L., Alt. 

79. Have the class carry wands. Then say: 
For combined facings^ Inward, Face.- — The pairs 



46 



MUSCLE, BEAUTY, AND HEALTH. 



will then face toward each other. Position. Let 
the wands drop to position of Fig. 36. 




Fig, 36, Fig. 37. 

80. I^irst Movements^ Fkont. 
— On the first count face to the 
front, and throw the front hands 
np over the head, bringing the 
hands into the position of Fig. 
37. Second count, face on around 
and bring the hands that were 
over the head doAvn as in Y'm. 38. 
Then face on one-quarter round, 
bringing the hands now to the 
front over the head, and on the 

. fourth count bring them down 

Fig-. 38. and face into position of starting. 




A BOOK OF PRACTICAL GYMNASTICS. 47 

Go on around again for the remaining four counts. 
Then upon command Back^ go twice around the 
other way; upon Alternate^ once each way. 

81. The above brief exercises are intended to be 
simply suggestive. Any energetic teacher can en- 
large and improve them at will. 

Music. — All physical exercise is made much 
more attractive if taken in time to music, and there 
is no reason why such an accompaniment may not 
be had anywhere. 

Where an instrument, either piano or organ, can 
be obtained, there is then, of course, no difficulty. 
Any march where the time is clearly marked, 
played as staccato as possible, so that all will feel 
like keeping time with the feet, will answer the 
purpose. General Granfs Grand March is a very 
good one. 

For many exercises, however, waltz time is much 
better. This is especially true of club swinging, 
and any movements requiring slow time. Take 
one count to the waltz measure and play fast or 
slow as required, and the series will come out much 
better than to march music. Black Hawh Waltz is 
very satisfactory. 

Many popular airs either played or sung make 
fine gymnastic music. John Beown, Tramp, Teamp, 
The Battle Cry of Freedom^ are good examples. 

When no piano or organ can be had, if a violinist 
or cornetist, or even one who plays the accordeon 



48 MUSCLE, BEAUTY, AND HEALTH. ' 

or mouth-organ is in the school or neighborhood, 
any of the airs mentioned so played will do nicely. 
When no instrument can be had, nothing is better 
than the voice accompaniment. Let those taking 
the exercises sing or hum the airs, or better let one 
section sing for the other to exercise. 



CHAPTEE V. 

DUMB-BELLS. 

82. The dumb-bell has long been a most popu- 
lar form of light gymnastics, and there are many 
most excellent books of exercises with it. For this 
reason we give here a very brief series and one that 
brings into play quite a variety of muscles, referring 
our readers to more complete works if they wish to 
go further in this line. 

83. The regular wooden dumb-bells can be 
bought of any dealer in gymnastic supplies, or any 
of our book or hardware dealers can get them for 
you. The expense will vary from 50 cents to $1.00 
per pair. But all the work can be done very suc- 
cessfully with bean-bags, and these can be made at 
a merely nominal cost by yourselves. Make a sack 
of drilling or ticking that will hold about three 
pints. Partially fill with beans or corn. When 
s-ewed up it may then be grasped with one-half the 
corn on either side of the hand, and thus it makes a 
very fair dumb-bell. The bells or bags should not 
weigh more than a pound and a half for little ones; 
they should grade from that up to four pounds for 
grown persons. That will be heavy enough for ex- 
ercise work for even strong men. 

84. Pupils will take places on the floor as di- 
rected for forming the class in wands. They will 



50 



MUSCLE, BEAUTY, AND HEALTH. 




stand in j^osition with one bell in each hand and 
hanging naturally at the sides. 
85. At the command Parade^ Kest, all will (1) 
stoop quickly forward without bending 
the knees, lay the bells on the floor be- 
tween the toes, (2) rise erect, (3) and fold 
the arms. Order, Take bells. (1) Un- 
fold the arms, (2) stoop forward without 
bending the knees, and (3) rise erect. 
These maneuvers may be used whenever 
it is desired to give the class a rest, and 
if taken right is in itself a good exercise. 
86. First y Position. — Bring the bells 
up to the shoulders as in Fig. A. First 
Right. — Strike down in front at an 
angle of forty-five degrees. . R., L., Alt., Bo. 

Second Movements^ Right. — Strike out horizon- 
tally in front. R., L., Alt., Bo. 

Third Movements, Right. — Strike up at an angle 
of forty-five degrees. 

Fourth Movements, Begin. — For eight counts 
strike the right hand up and the left hand down, 
each at forty-five degrees; then change to left, up, 
and right, down, for eight counts ; then for eight 
counts change the direction of the stroke on each 
odd count. First, right, up and left, down," then 
the reverse, etc. 

87. On any of the above movements except the 
last, the reciprocate motion may be taken. In it one 



Fig. A, 

Movements 



A BOOK OP PRACTICAL GYMNASTICS. 



51 




hand leaves the position while the other is coming 
to it. Each hand moves on each count. 

88. Second, Position. — 
Fig. 39, right hand extended 
horizontally at the side, the 
left bell in the arm pit. 

Movements^ BEGiN.-Bend 
the right elbow and moving 
the bell down, not to the 
front, place it in the arm-pit; 
at the same time straighten 
the left arm by swinging the 
bell down and to the left, de- 
scribing quite a large semi-circle. On the second 
count, reverse the movement and come back to the 
position of the cut. 

89. Third, Position. — 
Fig. 40, right hand extended 
at side, left bell at shoulder 
joint, elbow as high as the 
shoulders, bells vertical. 

Movements, B e g- i n . — 
Swing both bells around in a 
horizontal semi-circle until 
the right bell is at the 
shoulder and the left ex- 
tended. Swing around into 
the position of the figure on 
count 2, etc. 




Fig. 40. 



62 



MUSCLB, BEAUTY, AND HEALTH. 




Fig. 41. 

91. Fifth Position. 



90. Fourth^ Position.— 
Fig. 41, right arm extended, 
left bell held on top of the 
shoulder, elbow as high as 
the shoulders,bells horizontal. 

Mo V ements^ Begin. — 
Change by swinging through 
vertical semi-circles, so that 
the left arm will be ex- 
tended and the right bell on 
top of the shoulder joint. 
—Fig. 42, right arm extended. 



left bell held behind the right shoulder. 





Fig. 43. 

Movements^ Begin. — By a vertical half-circle and 
turning the bell over, swing out so that the right 
bell is behind the left shoulder, and the left hand 
extended at the side. 



A BOOK OF PRACTICAL GYMNASTICS. 



53 



92. Sixth, Position. — ^Extend the hands horizon- 
tally in front, bells vertical and together. When this 
position is taken, bring all the bells up together, 
and the noise will delight the pupils. 

93. Movements, Eight. — Holding the arm per- 
fectly straight, swing it down and describe a circle 
at the side, so as to strike the other bell on top, on 
the second count. While one hand is making this 
circle, the other should be held motionless in front. 
Upon the order Both, describe the circle with both 
hands, striking the bells together vertically. R., 
L., Alt., Bo. 

94. Seventh,Vo- 
siTiON. — ^Bring the 
bells up in front of 
the shoulders ; hold 
them horizontal 
and pointing from 

Lleft to right, the 
balls together. Fig. 
95. First Move- 
Fig-.44. ments^ Rioht.-Ex- 
tend the right arm horizontally at the side, and 
place the left bell against the right shoulder, hold- 
ing the left elbow as high as the shoulder ; turn the 
hands over so that the backs of both hands shall be 
up. Fig. 45. 

96. Second Movements, Right. — Step off to the 





54 



MUSCLE, BEAUTY, AND HEALTH. 



right side, bending the right knee, keeping the left 
knee unbent ; by this means carry the body forward 
over the foot ; at the same time bring the hands into 
the position described in the last section. Fig. 46. 
Kecover. R., L., Alt. 

97. Third Movements, Right. — On the first 
count take the position of Fig. 46, as described in 




Fig. 46. Fig. 47. 

the last section ; on the second, keeping the hands 
in position, bend the hips until the bell touches the 
floor. Be sure and touch the floor by bending the 
knee and hips. When the bell touches the floor the 
back should be horizontal. On the third count, 
rise to position of Fig. 46. On the fourth, recover 
position. Repeat for the remaining four counts. 
R., L., Alt. 

98. Fourth Movements, Rianr. — On the first and 
second counts make the same movements as on the 
same counts of Sec. 97. On the third count, place 



A BOOK OF PRACTICAL GYMNASTICS. 55 

the left hand down on the floor beside the right, Fig. 
48. On the fourth, place the right foot beside the 





ig. 48. 

left, and straighten the body so that it will be sup- 
ported by the arms and toes, Fig. 49. The fifth, 

draw up the right 
foot to the position 
of Fig. 48. The 
sixth, put the left 
hand to the shoul- 
der. Fig. 47. 
Fig. ^9. Seventh, rise to 

position of Fig. 46. Eighth, recover starting posi- 
tion. For left, just reverse the movements that 
have been taken to the right. R., L. 

99. Fifth Movements^ Kight. — For the first four 
counts the movements are the same as in Sec. 98; 
this will bring the body into the position of Fig. 49. 
On the fifth count, holding the body stiff, bend the el- 
bows and let the body sink close to the floor. On the 
sixth, push the body up to the arm's length. Repeat 
this last maneuver on the seventh and eighth counts. 



56 



MDSCLB, BEAUTY, AND HEALTH. 



On the first, second, third and fourth counts of the 
next set, recover the position ; rest for the remaining 
four counts. Keverse the above for left. R., L. 

100. Sixth Movements, Right. — The movements 
for the first four counts are the same as those of 
Sec. 98 ; but the remaining four are just the reverse. 
The fifth count, draw up the left foot ; on the sixth, 
place the right hand to the shoulder ; on the seventh, 
rise with the left arm out at the side, and the left 
knee bent and the right straight. On the eighth, 
take the starting position facing in the opposite 
direction from the start. J^ow by repeating the 
movements just given for eight counts, you will find 
yourself turned clear around, so that you are in the 
position of the start, facing the same way, thus com- 
pleting this set of movements. 

101. Bean Porridge 
Exercises. First, Position. 
— At this order, the pupils 
will so turn as to face each 
other, letting the bells 
hang at the sides. They 
should be about as far 
as the arms, bent as 




in Fig. 50, and 
touching, Would 



apart 
they are 
the bells, 
Fig. 50. let them. 

102. First Movements^^ Beoin. — At this com- 
mand each member of the class will strike the bells 



A BOOK OF PRACTICAL GYMNASTICS. 57 

together "behind the back, then in front of the chest, 
then extending the arms in front, each pair will 
strike both bells together as in Fig. 50. Eepeat 
once. JSTow each strike the bells together behind, 
then in front of the chest, then the pairs strike the 
right bells together, each in front of the chest, 
pairs the left bells, each in front of chest, pairs both 
bells. This, it will be seen, will make the same 
rhythm as the old " Bean porridge hot " play of 
clapping the hands. The time may be given the 
class either by the use of the old verse — 
— " Bean porridge hot, 

Bean porridge cold; 

Bean porridge best 

"When six day old," 
with a stroke of the bells on each word; or, you' 
may count it thus : 

1, 2, 3, pause; 1, 2, 3, pause; 1, 2, 3, 4, 5, 6, 7. 

103. Second Movements, Begin. — These are the 
same except that instead of striking the bells to- 
gether behind the back on the first count they are 
" cracked " at arm's length above the head. 

104. Third Movemerds, Begin. — Same as the 
others except that the pupils stoop forward and 
touch the bells, to the floor on the first count, in- 
stead of striking them together as in the other 
movements. 

105. Alternate Movements, Begin. — On the 
first count of the first "1, 2, 3," strike the bells 



58 



MUSCLE, BEAUTY, AJN^D HEALTH. 



together behind the back. On the first count of the 
next "1, 2, 3," strike them over the head; while on 
the last, strike the bells to the floor. This will 
make an alternate between the three other move- 
ments. 

106. Bean 
Porridge 8etSy 
Position.- These 
movements can- 
not be taken un- 
less there is 
room enough for 
the pupils to 
stand as in Fig. 
51. There are 
the three sets of ' 
movements, and 
they alternate 
from this posi- 
tion as from the other " Bean porridge " move- 
ments. The modification is only in the putting to- 
gether of the fours. Each will strike the bells to- 
gether behind (or above or on the floor according 
to the movement), then together in front of the 
chest, then straighten both out at the side as in the 
cut; repeat for the ''1, 2, 3;" then on one strike be- 
hind (as in the others); on two in front of the chest; 
on three, A and B, C and D, will strike their right 
bells together; four, each will strike the bells to- 




▲ BOOK OF PRACTICAL GYMNASTICS. 59 

gether in front of the chest; five, B and C, A andD 
will strike left bells together; six, strike bells in 
front of the chest ; seven, straighten out the arms 
and strike all bells together as in Fig. 51. Repeat 
and modify as desired. 



CHAPTER YI. 

BEAN BAGS. 

107. As we have said in Sec. 83, bean bags may- 
be used as dumb-bells, and mucb profitable work 
taken in this way. But the regular bean bag move- 
ments are those in which the bag is thrown from the 
hand and caught. A few of these are given, and we 
dare say they will give a start that will suggest many 
more. The throws from the back ever the shoulder, 
etc., are not enlarged upon, as they are not practic- 
able for home and school use, there being some 
danger to the furniture when a novice is practicing 
in a room. 

108. There are two sets of throws, the one using 
only one bag and throwing it generally with both 
hands; the other with a bag in each hand, and 
throwing these in 'various combinations. In class 
work, the leader should count for each time the bag 
is thrown and caught, odd counts for the throws, 
even for catching. All should try to throw so that 
the throwing and catching would be in time and 
rhythm, and all may be done to music. Bean-bag 
work, then, becomes one of the most attractive forms 
of exercise. Don't try to throv/ very high at first. 
When beginning, barely let the bag leave the hand, 
then gradually lengthen the distance of the throw, 
and all can be done with accuracy. 



A BOOK OF PBACTICAL GYMNASTICS. 



61 




Hold the body as still as possible in all this work. 

109. Single hag exercises^ First, Position. — Take 
the position of Fig. 52, the bag held in 
both hands under the chin. 

Beady, Both. — Straighten up both 
arms, throwing the bag vertically. Catch 
and repeat. Use the eight counts, throw- 
ing on the odd and catching on the even. 
Beady, Aceoss. — At the word ready, 
the bag will be taken in the right hand, 
held on the hand just above the shoulder. 
iOn the first count it will be thrown over 
the head to the left, so that it can be 
Fig. 52. caught above the shoulder. Then throw 
it back, so that it can be caught by the other hand 
over the shoulder, continue for the eight counts. 

110. Second, Position. — Hold the bag 
in both hands down in front, as in 
Fig. 53. 

Beady, Both. — Without bending the 
elbows throw the bag up in front and catch. 
When the bag touches the hands, let 
them drop at once into the position. Use 
eight counts. 

Beady, Across. — Take the bag in the 
right hand, throw out at arm's length in 
front, catch in the left, and let the hand 
come down to the side, then throw back 
to the right, etc. Fig. 53. 




62 MUSCLE, BEAUTY, AND HEALTH^ 

111. Pendulmn Throws^ Both. — Swing both, 
arms as far as possible to tlie right and throw up ; 
wlien the bag is caught, swing immediately to the 
extreme left and throw. Thus throw, letting the 
arms swing from side to side like a pendulum. 

112. Pendulum^ Firsts Across. — Take the bag in 
the right hand, throw across the front of the body 
to the left, so that it may be caught at arm's length; 
then throw back, so that the bag may be caught 
with extended arm on the other side. So continue. 

113. Pendulum^ Second^ Across. — Holding the 
bag in the right hand, swing the arm out from the 
side to above the horizontal, without bending the 
elbow, and so throw over the head, the bag to be 
caught in the left hand, arm extended. Let the left 
arm drop to the side as the bag touches it, and then- 
throw over to the right as before. 

114. Back Throws, First. — With the bag in both 
hands, as in Fig. 53, throw it up so that it will fall 
behind the back, and may be caught there. Then 
throw it up from behind, so it may be caught in 
front. So continue. 

115. Back Throws, Second. — Throw the bag 
with the right hand up and out at the side, catch it 
in the same hand, and let that hand swing down 
with the bag until it comes behind the back and 
throws across so that the catch may be made with 
the left hand out at the side. Then throw and catch 
out at the side with the left, then throw behind the 
back to the right, etc. 



A BOOK OF PRACTICAL GYMNASTICS. 



63 



116. Two-hag Exercises^ Firsts Position. — Stand 
in position with a bag in each hand ^y^ 

held just over the shoulder. Right. ^^ 
Throw the right bag up by straight- 
ening the arm vertically. Do noty) 
throw very high at first, but grad- 1 |/. 
ually lengthen the distance. In this ^ ^| 
way you can soon throw to any height 
you may wish. A, in Fig. 54, illus- 
trates this throw. B shows the posi- 
tion of the hands when at rest. 

Throw on the odd counts ; catch on 
on the even. Use eight counts for 
Bight, the same for Left, for Alter- 
nate and Both. When these can be 
thrown in time and with accuracy, practice the 
movement across. In this both bags are thrown up, 
but they are so thrown that they pass, and one from 
the right goes to the left, and the reverse. Recipro- 
cate is a still more difficult throw; in this one bag 
is always going up while the other comes down. 

117. Second, Position — Here the hands hang 
by the sides, a bag in each hand. 

118. First Movements, Right. — Throw the bag 
up and out at the side as in A in Fig. 55 ; when it 
is caught let the hand come down at once to the side 
as in B. Use the change. R., L., Alt., Bo. With 
sufficient practice the Reciprocate and across may 
be taken. In these last the hands should be a little 
to the front when throwing. 




64 



MUSCLE, BEAUTY, AND HEALTH. 



(^^^ 




119. Second Movements, 
Eight. — Throw as before, 
but in front instead of at 
the side. Use the same 
changes. 

120. Front Pendulum, 
Right. — With the right 
hand throw out at the side 
and catch ; then let the hand 
swing across the body to 
the left, throw and catch, 
then back to the right, and 
continue for the eight 
counts. Do the same with 

Fig. 55. the left. Then throw loth 

first to the right, then to the left for the eight. 

121. Back Pendulum^ Right. — These throws 
are similar to the front pendulum, but when the 
hand has thrown out at the side, it then throws 
behind the body instead of in front. To throw 
this movement accurately will require patient 
practice. 

122. Throws in pairs, with one hag. First, Po- 
sition. — The class will form in couples facing each 
other, and about six feet apart. The bag will be 
held as in Fig. 52, just under the chin. 

Ready, Throw. — On the first count, each pupil 
of each couple will throw the bag to the one work- 
ing with him, and each catch the bag thrown. Each 



A BOOK OF PRACTICAL GYMNASTICS. 65 

should throw a little to the right so the bags may 
not collide. Throw for eight or sixteen counts. 

123. Second, Position. — The bags will be held 
in both hands back of the head. Ready, Throw. 
The bags will be thrown and caught from this posi- 
tion as from the other. 

124. . Third, Position. — Each one of the pair will 
take the position of Fig. 53. Upon the order as 
above, throw as directed before. 

125. Fourth, Position. — Stand as directed in the 
last section, bat the pairs will be back to back. The 
throws from this position are quite difficult and not 
suitable to be taken at first in the school-room. 
After a class has drilled upon them on the play- 
ground or at home until the work can be done 
without any reasonable prospect of error, it will 
then be very good for exhibition. 

Ready, Throw. — The members of each pair will 
bend their bodies back until the bag can be seen al- 
most as soon as thrown. Throw and catch as before. 

126. Throws iyi Sets, Position. — ^Upon this order 
the pupils will take the places of the dots A, B, 
and D in the accompanying cut, so that the dis- 
tance from A to B, B to C, C to D, and D to A will 
in each case be not less than six feet, and as much 
further as space and accuracy of throwing will per- 
mit. Take the position of Fig. 52; at the command 
Throw, A will throw to B, B to C, C to D, and D to 
A. Each mil look the way the bag is coming to 



60 MUSCLE, BEAUTY, AND HEALTH. 

^ him, and learn to throw 

^ to the right place without 

looking. 
This faculty can be ac- 
^j ^quired with but little 

^practice, and then the 
throws can be taken at 
will. For the first drills 
-S the teacher, or some one, 

9 would do well to count for 

Pig. 56 each throw. When a 

sufficient degree of accuracy is acquired, let the sets 
throw until a bag is dropped. When a miss is made 
each set must start again, as one bag dropped will 
generally throw the whole set out. When you can 
throw in one direction without mistake, change and 
throw the other way. When you wish to make a 
series, throw one way on the first count, back on the 
next, and so alternate for the eight counts ; then 
throw continuously one way for the next eight, and 
the other way for eight more, then change the move- 
ment. 

127. With the above directions for work in sets 
with one bag, take all the movements mentioned for 
throws in pairs. 

128. Throws in pairs with two hags, Finst, Po- 
sition. — Stand about six feet apart, bags in both 
hands held by the shoulders on top of the hands, 
Fig. 57. 



A BOOK OF PRACTICAL aYMNASTICS. 67 

Ready ^ Right. — Throw and catch with the right 
hand for eight connts. One of each pair mnst 
throw n}3ward with a curve, and the other straight 
across, so that the bags may not collide. R., L., Alt., 
Both. On this last movement both bags will be 
thrown and caught at once. Be careful not to throw 
them so that they will separate as they leave your 




\ 



Tig. 57. 

hands, as it will be almost impossible to catch 
them. 

129. Second^ Position. — Hold the bags between 
the thumb and forefinger as low as you can behind 
the shoulders. Throw by an upward vertical curve. 
R., L., Alt., Bo. 

130. Thirds Position. — The arms hanging at 
the sides, throw by swinging the arms oui: in 



bo MUSCLE, BEAUTY, AND HEALTH. 

front withont bending the elbow. Fig. 58. E.., L., 
Alt., Bo. 

131. Fourth^ Position. — The pairs, instead of 
facing eacli other, will stand with the right sides 
turned toward each other, hands hanging at the 
sides. 

132. First Movements, V\>igkt. — The right hand 
will throw out at the side and catch. The left 




Fig. 58. 

hand will throw across in front of the body so that 
the bag will pass in front of the partner. R., L,, 
Alt., Bo. On this last order, both hands will throw 
together, the right going out at the side, the left 
across in front. 

133. Second Movements, Rig-ht. — [These and 
the next throws are quite difficult, and will require 
much patient practice on the part of each pair to- 



A BOOK OF PRACTICAL GYMNASTICS. 69 

gether before they can be thrown well.] The right 
hand will be carried across the body to the left and 
up, describing a half circle, and throwing to the 
right when the hand is above the head. Left. The 
left hand will swing out from the side and up, de- 
scribing a half circle, and throwing to the right 
over the head. R., L., Alt., Bo. 

134. Third Movements^ Right. — These are like 
the first, except that in throwing the left hand 
swings across the body behind instead of in front. 

135. Throws in sets with two hags. Firsts Po- 
sition. — Stand in sets as in Fig. 56, and hold the 
bags as in Fig. 57. 

136. First Movements, Right. — Throw with 
right hand to the right for eight counts. Left. The 
left hand throws to the Jef t for eight counts. Alt. 
First the right hand throws to the right, then the 
left to the left. Both. Throw both bags for eight 
counts to the right, then for eight counts to the left. 

137. From this last set it may be seen how to 
throw sets with two bags, and any of the movements 
can be used. It will be better if in both the 
throws in pairs and in sets, the same persons prac- 
tice together generally. They will become used to 
each other and can throw much better. 



CHAPTER VII. 



LONG WANDS. 

138. The long wand exercise is one of the most 
attractive exhibition drills in the domain of light 
gymnastic. It will tend more to the cultivation of 
general ease and grace of motion and flexibility of 
joint and muscle than any other form of calisthenics 
Tlie motions themselves are easy to learn, so that all 
the attention may be given to the cultivation of 
grace and exactness of execution. Much room is 
required, however, so it is not suitable work for the 
school-room. 

The wand is a rod of wood about -J of an inch in 
diameter, and four or five feet long, according to the 
height. It should reach from the floor to the 
shoulder when standing up by the side. But a brief 
exercise can be given here, and we must 
refer you for more extended series to 
larger works. 

139. Having each of the class accom- 
modated with a wand, and so standing 
that there is no danger that each will 
knock the other's head, or an other portion 
of the body, command. Order Wands. 
The wands will be placed upon the floor 
behind the toe, and opposite the heel of 
Fig. 59. the right foot, held between the thumb 




A BOOK OF PRACTICAL GYMNASTICS. 



71 



To execute this 
carry^ the above 



and forefinger, the top resting against the front of 
the shoulder. See Fig. 59. 

Carry Waitos. — Catch the wand with the left 
hand, opposite the right elbow, and letting it slip 
through the right hand raise it until the left hand 
is at the right shoulder. Hold it there, and return 
the right hand to the side. 

Order Wands. — 
maneuver from the 
order will be reversed. Grasp the wand 
at the shoulder with the left hand, force 
it down throuo^h the rio-ht to the iloor, 
by the heel and behind the toe. Drill at 
first on the above exercises bv countino^ 
for the movements. Then let pupils 
count for themselves. Drill until each 
motion can be made in unison. When a 
rest is wanted, command i^«- 
rade^ Rest. Leaving the foot 
of the wand in position, place the hands 
on top of it and move the right foot back. 
At the call Attention, each will come at 
once into the position of the order wands. 
140. Arm and Hand Exercise^ Posi- 
tion. — Drop the wand across in front of 
the body to the horizontal, grasp it with 
the hands near the ends. 

Ill . First Movements, Eight. — Smi;ig 
out at the side, as in Fig. 61, so the wand 
will be vertical. R., L., Alt., Bo. 





Fig. 60. 



Fig. 61. 



72 



MUSCLE, BEATJTY, AND HEALTH. 



142. Second Movements^ Right. — Holding the 
left hand as nearly still as possible, swing the right 
hand over the head till the wand rests against the 
tip of the left shoulder. Eetnrn. R., L.,Alt. Fig. 62. 

143. Third Movements^ 
Right. — Swing the hand over 
the head to the shoulder, as 
in Sec. 142. On the second 
count, drop it back to position 
of Fig. 63. Return in two 
counts. R.,L.,Alt. The alter- 
nate, the right hand goes over 
the head on first and second 
counts, the left comes back on 
the third and fourth. Repeat, 
then the left goes over the 
head, and the right comes back for the eight counts. 

144. Fourth Movements ^V\ACr's.T. — Swing the right 
hand over the head and into the 
position of Fig. 63, in one 
count, return to position or 
the next, and so continue for 
the eight. Left, throw the 
left hand over and back. Alt,^ 
first, the right hand over, the 
left back. Alt., second, the 
left hand over, the right back. 
Both, keeping the wand hori- 
zontal, throw both hands up 




Fig. 62. 




Fig. 63. 



and over to the position of Fig. 63. 



A BOOK OF PRACTICAL GYMNASTICS. 



73 



145. First Charges, Right. — Remembering the 
cautions given as to charges in Sec. 70, charge for- 
ward with tlie right foot, at the same time swinging 
the wand to the left side, and thrusting the right 
hand forward as if to stab some one with it. 
Recover. R., L., Alt. 

146: Second Charges, Right. — Step back with the 
right foot, bending thc^ right 
knee and keeping the left 
straight; at the same time 
throw up the right hand above 
the head, thus bringing the 
wand obliquely across the 
body, as if warding off a 
thrust. Fig. 64. R., L., Alt. 

If the pupils face each 
other in couples, one taking 
the work of Sec. 144, the 
other, of Sec. 145, it gives a 
very pretty appearance of at- 
tack and defense. 

147. Third Charges, Right. — Charge off to the 
right side, at the same time carrying the wand with 
the right hand over the head and back to the 
shoulders described in Sec. 142. R., L., Alt. 

148. All the combined exercises given under 
short wands are more easily taken with the longer 
apparatus. But for the movements from Sec. 72 to 
Sec. 78, the wands should be made to lap their 




Fig. 64. 



74 



MUSCLE, BEATUY, AND HEALTH. 



whole length. But there is a much more varied 
series from the position of Fig. 26, Sec. 79. Having 
taken the position with hands near the ends of the 
wands, and the body a little between them, com- 
mand: 

149. First Movements^ Right. — Each will swing 
the right arm out from the side, and up to a verti- 




Fig. 65 



cal position without bending the elbow, the loft 
hand remaining at the side. This will cross the 
wands between the couples. E., L., Alt., Bo. On 
this last, both hands will swing up and back, thus 
carrying the wands up parallel. 

150. Second Movement^ Right. — For these 
movements the hands will move as in the last sec- 
tion, but as the right hand swings up each couple 



A BOOK OF PRACTICAL GYMNASTICS. 75 

will charge to tlie teacher's right (or north, south, 
east or west as may be desired), the one on the side 
toward which the charge is taken will charge back 
(Sec. 145), and the other front, thus making the 
couple move a step in that direction. Back to po- 
sition on the second count, etc. Left^ reverse the 
above. Mt.^ first one way, then the other. Both^ 
swing both wands up, parallel, charging first back 
(away from each other), then forward (toward each 
other.) Fig. 65. 

151. Third Movements^ Right. — Charge to the 
right, carrying the wand up with the right hand 
over the head. R., L., Alt. 

152. Now order, Second Position^ with hands 
to the north (south, east or west). Turn, swing the 
hands on the side indicated over the head, the others 
between the two persons who are working together. 
This will bring the couple back to back. IS'ow 
take the movements described in Sees. 148 and 149. 

Then give order with 
same hands turn l)acJc\ 
call Carry wands, and 
the class is ready for the 
next work. 

153. For Movements 
in sets, Places. — At the 
order class will arrange 
in sets of fours standing, 
as in the accompanying 
diagram. A will face C, B will face D. 




76 MUSCLE, BEAUTY, AND HEALTH. 

Position^ ONE.---On this count, A will drop his 
wand to C, and C will drop his to A. Two. — D 
and B will drop their wands to each other, thus 
bringing the wands crossed as in Fig. QQ. 

154. First Movements, Right. — These move- 
ments are the same as described in Sec. 148, but 
the four wands will cross at a common center, mak- 
ing a very pretty figure. Hold the wands so there 
is no danger of dropping, but let the arms be flexi- 
ble so that all may accommodate themselves to tiie 
general movement without friction. 

155. In these sets may be taken also the move- 
ments described in Sees. 148, 149 and 150. The 
back movements may be taken if the sets have the 
patience to ]3i*actice them until they are jDcrfectly 
prepared. The needed caution is, donH anyone 
try to force the movement, but each so hold the 
muscles that the wand will swing with the general 
movement. This will apply also to the movements 
about to be described. Each one will need to con- 
centrate the mind upon the work, as one mistake 
will throw the whole set out. Be careful. 

156. Pole Fxtrcises, Places. — Pupils will ar- 
range themselves in rows of from four to eight, ac- 
cording to the size of the room. The members of 
the class should be about eighteen inches aj^art. 

First, Position. — Drop each wand to the left, at 
the same time pulling it up so that the right hand 
will clasp the end of the stick. Each of the class 



A BOOK OF PRACTICAL GYMNASTICS. 



77 



can then grasp both his own wand and that of the 
next to his right, with both hands. The hands 
should be the width of the body apart. They should 
hold the wands tight and side by side. Then by 
noting the cautions of the preceding section, the 
movement may be taken just as if the wands formed 
one stick. Fig. 67 illustrates this position. 




Fig. 67. 

157. From this position all the movements sug- 
gested in the sections from 74 to 78 may be taken. 

158. After bringing the class to carry wands 
from the last position, order: For double pole exer- 
cises^ CLOSE TIP. Pupils will side step toward the 
middle from both ways, coming within two or three 
inches of touching elbows. Have the class count 
off by twos. Command, tioos face. Those of each 
pair will turn toward each other. 



78 



MUSCLE, BEADTY, AND HEALTH. 



159. First, Position. — Each will drop his wand 
to the front, so that his associate and the one behind 
him may take hold of it. This will enable each, g^- 
cept the end ones, to hold two wands in each hand, 
and by holding tight will do for a j)ole in each 
hand. 




Fig. 68. 

160. First Movements, Eight (This will be the 
teacher's right, or the right of those facing the 
teacher). — Swing the pole on this side out from the 
side np to a vertical position above the head. 
Don't bend the elbow. R., L., Alt., Bo. Recipro- 
Gate. — Raise the right over the head. Just as it 
starts down raise the other; so continue, one pole 
going up as the other goes down. 

161. Charges, Right. — Charge toward^ this 



A BOOK OP PRACTICAL GYMNASTICS. 7& 

direction, swinging the hand up as in the above 
article. R, L., Alt. Cut 68. 

162. Second, Position. — Bend the elbows, and 
place the poles against the side as high under the 
arms as possible. I^irst Movements: Straighten 
the hands do^ni at the sides. /Second Movements: 
Straighten the hands down at the side, and in the 
same motion swing it up to the horizontal. Third 
Movements: Start as in the others, but swing up 
over the head. Use E., L., Alt., Bo., with each. 

163. Third, Position. — Place the poles on top 
the shoulders. The movements are — first, straight 
up ; second, straight up, then out to the horizontal ; 
third, up, and then swing down at the side. Use 
R, L., Alt., Bo. 

164. From the above exercises, the teacher, so 
disposed, can make an infinite variety of movements 
that will be attractive and valuable. Pemember to 
cultivate promptness and energy of movement. To 
be attractive, the motions must be in exact unison. 



CHAPTER YIII. 

CLUBS. 

165. The Indian club is the popular light gym- 
nastic apparatus. One may work years in master- 
ing the intricacies of the movements, and still have 
new combinations to attract the attention. But one 
may by patient effort for a few weeks master the 
elementary circles and swings, and from a close ob- 
servation of experts, and practicing upon their com- 
binations, become skillful without the help of a 
teacher. 

The following directions are but for these ele- 
ments of club swinging. Many excellent works are 
published upon the subject, and can be had for a 
small price. The aim of this chapter is to give its 
readers an inkling of what club swinging is like, 
with the hope that it may thus be made attractive, 
and call for more advanced study. Take the book 
and carefully read the directions for eaoh move- 
ment; get it in the mind first, then with club in 
hand try to execute it. Master the single circles 
before trying the combinations. The one-hand 
movements must be made nearly automatic before 
the reciprocate movements can be executed. 

When the movements here given have been mas- 
tered, every time you see anyone swinging -clubs, 
fix some new movement in the mind ; go home and 



A BOOK OP PRACTICAL GYMNASTICS. 



81 



practice it until it is yours, then you are ready for 
something new again. If you are not situated so 
that you can see work of this kind, buy a book con- 
taining advanced movements. 

166. There are^ three 
positions in which the 
club& may be held when 
at rest or starting a 
movement, or when a 
marching exercise is 





Fig. 69. 



taken to vary a class 

drill. 
Drop clubs, Fig. 69; / 
^^ Carry cluhs, Fig. TO, I 

and Shoulder clubs, Fig. 

71. The most satisfac- Fig. 7o. 
tory for beginners, however, is the carry, as the 
clubs are then the most nearly out 
of the way of the club that is swinging 
alone. 

167. The changes from one posi- 
tion to the other form the club man- 
ual, and a very pretty diill for a 
class exercise. Pupils should come 
to the class with clubs held in the po- 
:sition of the drop. Command, Carry 
Clubs. Both clubs will be swung 
out at arm's length in front and point- 
ing up vertically, then drawn to the 




Fig. 71. 



82 MUSCLE, BEAUTY, AND HEALTH. 

sides as in the cut. At the command Dro^ Clubs, 
from this position the movement will be reversed. 
Shoulder Clubs is the same as carry, except that 
the clubs are laid upon the shoulders, elbows drawn 
down at the sides, clubs pointing up. See cut. 
When wished, command, ]F2^A a circle, Carry clubs 
(or shoulder or drop). When the hands are extended 
in front make a circle by the sides of the arm carry- 
ing the tip of the club on in the direction it is going. 
When the circle is completed, carry the club on to 
the position indicated by the order. 

168. The first work to be undertaken is the sim- 
ple pendulum swing. The right hand first will 
swing out from the side, elbow unbent, club ex- 
tended so as to be in line with the arm ; carry it to 
the height of the shoulder, the horizontal, then 
swing it back across the front of the body to the 
horizontal at the left. Continue for eight counts, 
then do the same movement with the left club. 

In these swings be careful to keep the arm 
straight, and don't turn the body; to avoid this last, 
swing a little in front when the hand crosses the 
chest. Both, carry both hands together right, then 
back to the left; eight counts. Back pendulum 
swing, like the above, except that when it goes across 
the body it swings behind. 

169. Simple Circles, Inner, Eight. — Without 
bending the elbow, swing from the shoulder, club 
extended, a circle in front of the body in the direc- 



A BOOK OP PRACTICAL GYMNASTICS. 



83 



tion indicated by the dart A, in Fig. 69; eight times 
with the right hand; eight with the left; eight both 
clnbs at the same time; eight reciprocate, one clnb 
starting when the other is above the head, and con- 
tinning with one clnb going np while the other de- 
scends. When swinging hoth be carefnl not to 
strike the clnbs together. One hand shonld go in 
front when the clnbs pass below, and the same hand 
behind when they pass above. 

170. Simple circles outer ^ Right. — The clubs 
will take the opposite direction for this movement, 
that of the dart B., in Fig. 69, R., L., Bo., Eecip. 

E'oTE. — Those works that provide for the clnb 
starting from the position of the carry ^ name these 
circles the reverse of the method here nsed. So 
when yon are studying the movements in any work, 
note the nomenclature before trying to work out the 
movement. 

171. Simple circles^ 
parallel^ Right. — Swing 
both clnbs around in the 
same direction, one the 
inner, the other the 
outer, Fig. 72. When 
the clubs reach the 
height of the shoulder; 
in swinging to the right, 
the left hand should pass 
above, and go ahead un- 
til it comes to the hori- 




Fi-. 



84 



MUSCLE, BEAUTY, AND HEALTH. 



zontal, going down on the left; then tlie right will 
pass and continue in advance of the other until 
tlie horizontal is reached on the other side, etc. 
Swing four circles to the right, f onr to the left, then 
swing for eight connts, changing the direction of 
the circle at the height of the shoulder on each alter- 
nate count. 

172. To^) circles, outer, Rioht.- 
hand over the head, as in the A 
Fig. T3, and make a circle be- 
hind the shoulder bj swinging 
the tip of the club in the direc- 
tion of the dart A. As the club 
descends, bend the elbow so that 
the club may go as low as possi- 
ble ; it comes up behind the head, 
and the arm should be straighten- 
ed up as far as possible, thus ,^ 
making as large a circle as may I 
be. R., L., Bo. In swinging 
both, practice until you can pass 
the clubs without striking them. 

173. Top circles, inner, Vviawi. 
— These are just the reverse of Fig. 73. 
the outer. The tip of the club starts in the direction 
of B. in the cut, goes down behind the head, to the 
right behind the shoulder, rises out at the- right. 
When the club comes down bring it as low as pos- 
sible. When it goes up, straighten the arm so that 




A BOOK OF PRACTICAL GYMNASTICS. 85 

the club will go as high as it can. Hold the mouthy 
head and hody still. 

174. Double inner circles, Right. — With the 
right hand describe two simj)le inner circles, Sec. 
169, then two outer top circles, Sec. 172, and so 
continue for sixteen counts. Same with the left, 
then both together. In changing from the top to 
front circles, make no pause; the movement should 
be continuous and smooth. 

175. Doiible outer circles. Right. — Two simple 
outer circles. Sec." 170, and two inner top circles. 
When the hand has completed the top circles in 
these movements, it should swing down in front of 
the face each time, and then carry on the large 
circles. R., L., Bo. 

176. Parallel top circles, Right. — Holding both 
clubs straight up over the head, drop them both 
over to the right, making the inner circle with one 
club, and the outer with the other, thus revolving 
the two in the same direction. Be careful that they 
do not come in contact with each other or your 
head. R., L. 

177. Inner circles. Right. — A simple inner circle 
in front and an outer top circle form what is called 
simply the inner circle. Make it as smooth as 
possible, and each of the circles composing it as 
large as you can. Use R., L., Bo. Then you are 
ready for the Beciprocate movement. This com- 
bination is the only special difficulty in club swing- 



86 MUSCLE, BEAUTY, AND HEALTH. 

ing. Conquer it, and yon have mastered the diffi- 
culties of the art. For swinging the movements of 
this number you count for each circle, the odd 
counts for the front and even for the top circles. 
"Wlien you come to the Tecij)rocate^jo\\ start the 
right hand on the first count, and just as it starts to 
make the top circle, swing in the other hand. This, 
you see, will let one hand make the top circle, each 
time when the other hand is making the front, and 
one hand going up while other is coming down. Fig. 
73, A. and D. Should you wish to start both hands 
at once, hold the right over the head, then on first 
count it will make the outer top, while the left will 
make the inner front. 

"When you can do the reciprocate easily, practice 
changing from BotJi to the Reciprocate. This is 
done by putting in two top circles with the right or 
left hand on the last counts of Bo. This will throw 
the right hand one count behind the left, and that 
gives the reciprocate. Change back in the same 
way, by putting in either an extra front or top circle. 

178. Outer Circles, Right. — A simple outer 
circle and an inner top circle. R., L., Bo. Recip- 
rocate. Start the right on the first count, and the 
left on the second as directed above. 

179. Parallel Movernents, Right. — Swing the 
clubs parallel as directed before, both describing 
first a parallel simple circle in front, then a parallel 
top circle ; or perhaps it may be better understood to 



A BOOK OF PRACTICAL GYMNASTICS. 87 

say that one club makes an inner circle and the 
other an outer, both to the right. Be sure both 
clubs make good circles behind the head. The. 
WIND MILL may be made from this move- 
ment by simply starting one hand half a count 
ahead of the other. This a very pretty movement, 
and can be easily done. 

180. Side Circles^ Right. — The right hand will 
swing back from the side in a semi-circle up to the 
vertical, then throw the tip of the club forward, 
bend the elbow, and make a circle hy the side of 
the shoulder; raise the club, throw it forward at 
arm's length, swing clear around at the side to the 
vertical again, make the small circle at the shoulder, 
and so continue for the eight counts. R., L., Bo., 
Recip. 

181. Pendulum Movements, Right. — The right 
hand will swing out from the side to the horizontal, 
and stop with the club extended, then holding the 
hand and arm as still as you can (you must move 
and bend them some\ make a circle with the club 
back of the arm and as close to it as possible. As 
the club comes down after making the circle, let it 
swing across to the horizontal on the other side, 
stop and make a circle in front of the arm, the club 
starting down after the pause. Do the same with 
the left, but swing it across the body to the right 
first instead of out from the side. Both, swing both 
clubs to the right first, make a circle, then swing to 
the left, etc. 



88 MUSCLE, BEAUTY, AND HEALTH. 

182. Triple Movements, Right. — Start both 
clubs as if about to swing tbe parallel movements 
to the right, but when they are horizontal, stop the 
arms and with a wrist movement carry the tips of 
the clubs up and make a circle by the sides of the 
arms. When they have completed this small cir- 
cle, A, Fig. 74, carry them up to the vertical, make 




Fig. 74 

a circle behind the head, B ; swing on to the hori- 
zontal on the left, make the circle C , and continue 
sixteen counts. 

183. The above are simply the elements; com- 
bine, modify and enlarge as you choose, and " you 
can make of these simple movements a series that 
will do you credit. 



CHAPTER IX. 

THE HOME AND SCHOOL GYMNASIUM. 

One of the chief reasons that people do not ex- 
ercise more regularly, is that they have not conven- 
ient apparatus, and cannot afford the time. For 
such persons and for convenience of health exer- 
cises, the following apparatus is suggested and illus- 
trated by the accompanying cut and working draw- 
ings. Any ingenious boy can make it at a cost of $2. 

As will be seen, it is arranged so that the most 
valuable horizontal bar work, the pull-up, what the 
boys call " chinning up," may be taken from the 
upper bars, G. The most useful exercise on the 
parallel bars, the dip (see Sec. 10), may be taken on 
the side slats, F. These may then be turned up 
by the side pieces of the machine, and be entirely 
out of the way for the exercises with the pulley 
weights. This pulley- weight work is the most valu- 
able part of the apparatus, and for the one who is 
working for health and physical development, it is 
by far the best exercise that can be taken. 

The apparatus consists of two boxes, A A, just 
large enough to admit bricks running from front 
to back. The sides of these boxes should be made 
of as thin stuff as possible, so that they may take 
up but little room. The opening should be eight 



MUSCLE, BEAUTY AND HEALTH. 
L 




inches from front to back, by fonr inches across. 
They should be high enortgh to admit about a dozen 



A BOOK OF PRACTICAL GYMNASTICS. 



91 



G 

-^0 




H 




a- 


■ 




' 




■ 




li- '^ m 




F 








F 


i 


J 




I 


\- 


( 






( 




WC 


9 

A 


' 


9 

A 


jm 


J • 


-B- 




- 


^ J- 



4 



n 



!^' 




W i 



1 



D D 

Front Pfojection. Side Projection. 

Pig. 76 Fig- "^^ 

bricks. In the middle of the top should be an or- 
dinary screw iDnlley. 



92 MUSCLE, EEADTT, AND HEALTH. 

These boxes slide up and down between the two 
eight-inch upright boards; C and I on each side. 
C C should be as long as the whole machine is 
wanted — eight feet for tall men, six and one-half or 
seven for children and women. It should be so 
high. that one holding the bars, G, will not touch 
the floor with the toes. The side pieces, C, should 
be nailed to pieces of two-inch plank, D and E, at 
each end. These pieces should be two feet long 
and ten inches wide. They would then j^roject two 
inches in front of C and I, both above and below. 
The boards I should be four inches shorter thaa C C, 
so they will just fit between E and D, where the 
side pieces are nailed in place. The space between C 
and I should just permit the boxes A to slide up 
and down between them. To E and D, in front, is 
nailed the six-inch board H. Inch holes, 6 inches 
apart, should be bored upon the middle line of this 
throughout its length. Across the back of the 
whole, at top and bottom, should be nailed the 
boards J. They should project from the sides so 
that the apparatus may be securely screwed to the 
wall. Moving up and down on the board H, is the 
slide pulley board K. This is more fully illus- 
trated in Fig. 78. Take two one-inch boards, four 
inches wide and twelve inches long. Saw, three inches 
from either end, half through each board. Chisel 
out the block, so that when the two are j^ut together, 
the opening X, in Fig. 78, will just fit around the 



A BOOK OF PRACTICAL GYMNASTICS. 



93 



board H. E'ow take two more pieces of inch 
board, three inches long and four inches wide„ Saw 
each into the shape of Y in Fig. 78. Make a 
grooved wheel, R (a s]30ol will do if yon can find or 
make nothing better). Fasten this as in the figure 
by means of a slat nail ad to the end of Y, and a wire 
nail as an axis for the wheel. Leave an opening Z, 
so that a cord may be inserted. Chisel out a groove 
in the board that is to be in front, and screw into it 

The Slide Pulleys. 

BACK 



r 


is 


• 


• o 


• 


4 


c 


P — 1 




TOP 




— ^ 


1 


X 




ti — ^ 








'— T^ 



Pig. 78 



the hinges shown in the figure. Then screw in 
place the blocks containing the pulleys. ]N'ow place 
the two boards with the grooved X coinciding, 
screw them together and bore an inch hole in the 
middle, so it will conform to the holes in H, when 
in place. Separate the boards, put them in j)lace 
on H, see that when they slide up and do^^^l, the 
hole in the slide will coincide with those in H, and 
that the blocks Y will swing to the back and not 



94 MUSCLE, BEAUTY, AND HEALTH. 

front, then screw the two securely together. Make 
a pin to hold the slide at different heights by being 
put in the holes. A screw hook should be in the 
back of the board E in each of the spaces between 
C and I, and a pulley that will turn or swing in the 
front part of each space. Attach a cord to the 
screw hook ; thence let it pass through the j)ulley in 
the top of the box that carries the w^eights; from 
there over the pulley in the top piece, and down to 
those in the slide when that is to be used. To the 
end of each cord should be fastened a stirrup handle, 
as shown in Fig. 75. These may be made of a piece 
of stout broom-stick, with a loop of w^ire passing 
from one end to the other, as in Fig. 
79. The slats G are simply screwed 
to the sides of the pulley-weight 
apparatus. They should project about 
fourteen inches in front. The side 
^ig- '^^ slats should be about four feet from 
the floor, secured to the side pieces with bolts, and 
supported by the cleats IlT. If these slats are not 
desired, the whole machine may be made of soft 
wood ; but if they are wanted, the slats and boards 
C should be hard wood, or the slats themselves 
should be braced. 

The following directions will give movements that, 
if taken regularly, with not too heavy weights, will 
insure a systematic development, and make our ap- 
paratus what it claims to be — a complete home and 
school gymnasium. 




A BOOK OF PRACTICAL GYMNASTICS. 95 

A. — Take the cords out of the slide pulley and 
fasten the handles close to the top pulleys. Stand 
with the back against H, hands straight over the 
head. Without bending the elbows, bring the arms 
down and out at the side until they touch the sides 
of the hips. Repeat. 

B. — Without bending the elbows, bring the hands 
right down to the front from the same j)osition. 

These two exercises are especially fine for expand- 
ing the chest. 

C. — When any one cannot "chin up," stand with 
the face to the machine, catch the handles as high 
as can be reached, and pull to the shoulders as often 
as may be. This is the same as the pull-up, and if 
one practices it regularly he will soon be able to do 
the other. 

D. — Place the slide pulley at the height of the 
shoulders ; with a handle in each hand stand at arm's 
length from the machine (the cords should be short- 
ened so that the handles come to the pulley each 
time) ; with the backs of the hands up, and without 
bending the elbows, bring the hands down to the 
sides. Repeat. 

E. — Standing in the same position, turn the backs 
of the hands out and swing both arms horizontally 
back as far as possible. 

F. — Standing in the same position, turn the backs 
of the hands up and swing the hands as high as pos- 
sible over the head. 



96 MUSCLE, BEAUTY, AND HEALTH. 

G. — Stand with the back to the machine; bring 
the handles to the front until they touch, then let 
them go back as far as possible horizontally and 
bring to front again. 

H. — ^Place the slide close to the floor, take hold 
of the handles and raise them as high as you can 
over your head in front. 

I. — ^With the same position raise out at the side 
as high over the head as convenient. 

The above will suffice to show some of the work 
that can be done with this apparatus. By combin- 
ing the different movements given, by standing with 
the side to the machine, bending the body in vari- 
ous ways, the whole body may be exercised. 




PHYSICAL APPARATUS, 

FOR 

Herne arid SgFiqqI Use. 



DUMB BELIiS. Made of Polished Maple. Espe- 
cially adapted for ladies' and children's use. 

PRICE LIST. 
Weight, each, 1-2 lb. 3-4- lb. 1 lb. 2 lb. 3 lb. 
Price, per pair, 30c. 30c. ^Oc. 50c. 60c. 

Prices of Rosewood finish Dumb Bells will be fur- 
nished on application. Also on Iron Dumb Bells. 

INDIAN CLUBS. Made of good quality Maple, 
finished in hard oil. 

Weight, 1 lb. 2 lb. 3 lb. 4 lb. 

Price, per pair, 50c. 65c. 90c. $1.10 

WANDS. Made from straight grained Maple. 
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EXERCISING RINGS. Made from one solid piece 
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22 " " " _ _ _ i.oo 

24- " " " - - 1. 1 5 

26 " " " _ _ _ 1.30 

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22 inches, $2.50; 24< inches, $3.25. 



All of above are of good quality. Purchasers must 
pay express at these prices. • 

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18S WABASH AVE., CHICAGO. 



Quotations * ai^d ^ 5(^le(;t ^ Stories 

FOR OPENING EXERCISES IN SCHOOLS. 



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Price, prepaid, - 90 cents. 



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Over 100 outlines for composition work. These Outlines or 
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Price, - ao cents. 

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CHICAGO. 



HOWTO;?IS?U.S.HISTORY 

BY THE BRACE SYSTEM. 



A Book for Teacher & Pupil, 

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